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Components

Snatch Pull

Front Squat

Metcon

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Workout

1/30/17

Weightlifting

Snatch Pull (100% 3x1 105% 3x2)

Snatch Pull

Front Squat

Front Squat

60% 1x3
70% 1x3
75% 1x3
80% 1x3
85% 1x2
90% 3x1

Metcon

Metcon (Time)

21-15-9
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
KBS (24/16kg)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 30, 2017

Male Clients

1

Private

12:00 PM CrossFit

3 x 2 @ 195 lbs

2

Hank
Parker Jr

9:30 AM CrossFit

3 x 2 @ 185 lbs

2

Hap
Clayton

8:30AM CrossFit Class

3 x 2 @ 185 lbs

3

Jason
Leach

12:00 PM CrossFit

3 x 2 @ 175 lbs

4

Jonathan
Austin

5:30 AM CrossFit

3 x 2 @ 165 lbs

5

Private

12:00 PM CrossFit

3 x 2 @ 155 lbs

5

Brent
Miller

8:30AM CrossFit Class

3 x 2 @ 155 lbs

5

Donald
Stewart

4:00 PM CrossFit

3 x 2 @ 155 lbs

5

Zack
DeBerry

5:30 AM CrossFit

3 x 2 @ 155 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

3 x 2 @ 145 lbs

6

Justin
Lincoln

5:30 AM CrossFit

3 x 2 @ 145 lbs

6

Lanny
Natoli

5:30 PM CrossFit

3 x 2 @ 145 lbs

7

Nick
Caruso

5:30 AM CrossFit

3 x 2 @ 135 lbs

Snatch Pull

7

Tom
Collins

5:30 PM CrossFit

3 x 2 @ 135 lbs

8

King
of Verdict ...

4:00 PM CrossFit

3 x 2 @ 125 lbs

9

Marcio
Lima

5:30 PM CrossFit

3 x 2 @ 115 lbs

9

Robert
Johnson

5:30 PM CrossFit

3 x 2 @ 115 lbs

9

Tim
Bain

6:30 PM CrossFit

3 x 2 @ 115 lbs

10

Jim
Tuttle

6:30 AM CrossFit

3 x 2 @ 105 lbs

11

Brian
Shannon

6:30 PM CrossFit

3 x 2 @ 95 lbs

12

Bernard
Tripp

6:30 AM CrossFit

3 x 2 @ 85 lbs

13

Darius
Nouri

8:30AM CrossFit Class

2 x 3 @ 145 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3 x 2 @ 175 lbs

2

Alyson
Knight

5:30 PM CrossFit

3 x 2 @ 145 lbs

3

Jill
Olinger

4:00 PM CrossFit

3 x 2 @ 120 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

3 x 2 @ 115 lbs

4

Miranda
Morales

8:30AM CrossFit Class

3 x 2 @ 115 lbs

4

Myra
Harmon

8:30AM CrossFit Class

3 x 2 @ 115 lbs

5

Katie
Powell

8:30AM CrossFit Class

3 x 2 @ 105 lbs

6

Jennifer
Taylor

4:00 PM CrossFit

3 x 2 @ 95 lbs

7

Amy
Plonk

4:00 PM CrossFit

3 x 2 @ 85 lbs

7

Nikki
Stewart

4:00 PM CrossFit

3 x 2 @ 85 lbs

8

Krissy
Jones

12:00 PM CrossFit

3 x 2 @ 80 lbs

8

Private

8:30AM CrossFit Class

3 x 2 @ 80 lbs

9

Katie
Tuttle

4:00 PM CrossFit

3 x 2 @ 75 lbs

9

Kelly
Nouri

9:30 AM CrossFit

3 x 2 @ 75 lbs

9

Rhonda
Halford

12:00 PM CrossFit

3 x 2 @ 75 lbs

10

Lauran
Stump

6:30 PM CrossFit

3 x 2 @ 70 lbs

11

Shannon
Fichter

5:30 AM CrossFit

3 x 2 @ 65 lbs

12

Ahni
Halford

9:30 AM CrossFit

3 x 2 @ 55 lbs

13

Kayla
Whitlock

6:30 PM CrossFit

3 x 2 @ 35 lbs

13

Sydney
Kiser

6:30 PM CrossFit

3 x 2 @ 35 lbs

14

Lisa
Hummel

9:30 AM CrossFit

6 x 2 @ 0 lbs